Monday December 28, 2015

Warm Up

Tempo Air Squat

Light KBS

PVC Pass Thru

Foundational Movement*

Overhead Squat

Don’t forget the basics of a squat…..

  • Feet shoulder width apart
  • Hips back
  • Butt down
  • Weight on your heels
  • Chest up

How to get the bar safely overhead…..

  • Maintain constant upward pressure on the bar and active shoulders to support the load.
  • Rotate armpits forward/inside of your elbows up

Strength*

OHS: E2MOM, 5 sets, 3 reps

*Squat therapy for new folks/immature squats

WOD*

3 RFT

1 Rope Climb* (4 pull ups + 4 knees to elbows)

12 Back Squats (135/95)

1 Rope Climb (4 pull ups + 4 knees to elbows)

6 Front Squats

1 Rope Climb (4 pull ups + 4 knees to elbows)

3 Overhead Squats

 

*If you cannot do pull ups or knees to elbows, work on those. If using the rope on the rig, start laying on the floor and do the climbs legless.

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